Recipes · Pakistani · Beverages
Lassi
One serving has 181 kcal and 7 g protein, and at least a fifth of a woman's daily need of cobalamin (31%), phosphorus (27%), riboflavin (26%) and calcium (24%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (265 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 200 g Yogurt, plain
- 15 g Sugar
- 50 g Water
- 0.2 g Cardamom
Method
- Whisk the yogurt with the sugar, cardamom and water until smooth and frothy (a blender works well).
- Adjust the water for your preferred thickness, then chill well.
- Pour into a tall glass and serve cold, optionally topped with a little extra cream or a pinch of ground cardamom.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 181 kcal | 9% |
| Carbohydrates | 24.4 g | |
| Water | 226 mL | |
| Fiber | 0.06 g | 0% |
| Protein | 7 g | 14% |
| Tryptophan | 0.04 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.38 g | |
| Leucine | 0.7 g | |
| Lysine | 0.62 g | |
| Methionine | 0.2 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.57 g | |
| Histidine | 0.17 g | |
| Fat | 6.5 g | |
| Monounsaturated | 1.8 g | |
| Polyunsaturated | 0.18 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.13 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 26 mg | |
| Calcium | 244 mg | 24% |
| Copper | 0.02 mg | 2% |
| Iron | 0.14 mg | 1% |
| Magnesium | 25 mg | 8% |
| Manganese | 0.06 mg | 3% |
| Phosphorus | 190 mg | 27% |
| Potassium | 313 mg | 7% |
| Selenium | 4.5 µg | 8% |
| Sodium | 94.2 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 0.15 mg | 1% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 14 µg | 4% |
| Cobalamin (vitamin B12) | 0.74 µg | 31% |
| Choline | 30.4 mg | 7% |
| Vitamin A | 54 µg | 8% |
| Vitamin C | 1 mg | 1% |
| Vitamin D (D2 + D3) | 4 IU | 1% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 0.4 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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